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Gouda cheese vs. Smoothie — In-Depth Nutrition Comparison

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How are gouda cheese and smoothie different?

  • Gouda cheese is higher in calcium and vitamin B12; however, smoothie is richer in vitamin C.
  • Daily need coverage for saturated fat for gouda cheese is 88% higher.
  • Smoothie has less saturated fat.
  • Gouda cheese has a lower glycemic index (0) than smoothie (44).

Cheese, gouda and Beverages, V8 SPLASH Smoothies, Strawberry Banana are the varieties used in this article.

Infographic

Gouda cheese vs Smoothie infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1607.3%
Contains more PotassiumPotassium +404.2%
Contains more IronIron +60%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -96.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +541.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1195.2%
~equal in Vitamin B6 ~0.082mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +1944.3%
Contains more FatsFats +∞%
Contains more OtherOther +1058.8%
Contains more CarbsCarbs +267.6%
Contains more WaterWater +117.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Smoothie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Gouda cheese Smoothie DV% diff.
Saturated fat 17.614g 0g 80%
Phosphorus 546mg 78%
Calcium 700mg 41mg 66%
Vitamin B12 1.54µg 0.24µg 54%
Protein 24.94g 1.22g 47%
Fats 27.44g 0g 42%
Cholesterol 114mg 0mg 38%
Zinc 3.9mg 35%
Sodium 819mg 29mg 34%
Vitamin C 0mg 24.5mg 27%
Selenium 14.5µg 26%
Vitamin B2 0.334mg 26%
Monounsaturated fat 7.747g 19%
Vitamin A 165µg 18%
Calories 356kcal 37kcal 16%
Magnesium 29mg 7%
Vitamin B5 0.34mg 7%
Folate 21µg 5%
Vitamin B3 0.063mg 0.816mg 5%
Polyunsaturated fat 0.657g 4%
Copper 0.036mg 4%
Potassium 121mg 24mg 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin B1 0.03mg 3%
Vitamin D 20IU 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Carbs 2.22g 8.16g 2%
Iron 0.24mg 0.15mg 1%
Net carbs 2.22g 8.16g N/A
Sugar 2.22g 7.35g N/A
Manganese 0.011mg 0%
Vitamin B6 0.08mg 0.082mg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Smoothie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Gouda cheese
11%
Smoothie
Minerals Daily Need Coverage Score
79%
Gouda cheese
2%
Smoothie

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 790mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 17.614g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 5.13g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.